Proton – Page 23 – F3 Knoxville

Mani Pedi at JUCO

August 10, 2018 FastandEasy

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30
THA-THANG:

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

MARY:
Star Gazers
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
Patience is a Virtue
MOLESKIN:

ANNOUNCEMENTS:

3rd F this Sat 830 at Outlook

TTTP August 25 6-10am DO IT!!

THE SCENE: Low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

Ruck hammers x 50
Ruck up flutter kicks x 25 4-count IC
Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS:

The Battle Buddy Beatdown

July 23, 2018 Soot

THA-THANG:

Buddy Circuit x3

Buddy Presses x10
Leg Throwdowns x15
Buddy Lat Raises x10
Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

1:00 Sprint, Burpees, Sprint
:45 Burpees, Sprint, Burpees
:30 Sprint, Burpees, Sprint
:15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Gravity

July 21, 2018 Detention

THE SCENE: 64 degrees, 100% humidity.
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Tempo Squats x 20 IC

Baby Arm Circles x 10 IC
THA-THANG:
1. BLIMPS- Rounds of 20-15-10-5. Each completed with a .33 loop run. Total distance for this= 1.22 Miles

BBSU

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

2. Sprints x 4

3. 11’s- Squat Jumps and LBCs from Pier to splash Pad

4. Sprints x2 w/ Merkins

5. Loop Run x2

MARY:
Proton led us in flutter kicks, proton parkers, and burpees. This was a mistake…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 questions: Who do you gravitate towards? Who gravitates towards you? Think about this.

MOLESKIN:

ANNOUNCEMENTS:

F3 Dads Camp in August!

Be like a kid, be resilient

July 16, 2018 Woodshack

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

10 cones
1 mr spectacular and suicide the 10 cones spread across the Parking lot
2 mr spectacular and 9 cone suicide
Ascending and descending w both totaling 11
We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tag: Proton

Burbs, Burps and Bags

The Battle Buddy Beatdown

Gravity

Be like a kid, be resilient